Race strategy for the 600m run at the Reggie Lewis Center. 

Go Crush it!

I did! With your tips I got a pr and made it to states@@XavierGarciaFilms

Amazing!!! Congratulations! 8th grade & you made it to States?! Stick with it. You’ve got a bright future ahead of you.

If it was your first meet how wouldn’t it be your pr? If you mean first meet if the season, then yes good job!

@@bored4427 yea I didn't see that mistake 😭. And thank you

Great Job Guys! Love seeing PRs hit! Keep training hard.

Christian Raymond my pleasure! Keep crushing your goals!

How did you do!?

@@XavierGarciaFilms I came 2nd i think it was rly good bc it was out of 50 people

@@footy_editz4146 sounds like you had a phenomenal race. Congrats bro!

Any new improvements?

no updates sad

How did you do?

Great times for a 15 y/o female! Looks like your training has to rev up a bit. And i don't mean work harder; i mean work smarter. Your body may be growing accustomed to a stagnant training regiment. Either way, as far as race strategy for the 600m, consider First 200m @ 32s + Second 200m @ 36s-38s + Final 200m @ 34s. Start out strong and establish your spot in the pack. 75% of the race is won right on that starting line, when everyone is fighting for spacing. Get to a position where you're not held back by slower runners. Study your competition and know their times. If they're running slower than you, GET AROUND THEM ASAP. You will subconsciously follow their lead.

Really depends on your goal. If your goal is to beat a specific opponent on a head-to-head race and time is not a factor, the strategy is very specific. For that, you need to use your speed to your advantage. Let him lead for 300m and make your move at 300m-400m to get in front. And if you’ve worked your stamina well, let your speed overtake them in your closing 200m. But if time is important, it looks like, based on your times, that a 1:28min is not out of the question. But without training, a more realistic time is probably 1:30-1:32min - putting your 200m splits at roughly 27s, 31s, 32s

hey @yesbob629 The times i mentioned in this video are target breakdowns specifically for that 1:24m threshold. In order to properly create goals for you, i'd need a lot more info (ie. Current 600m time, your 200m breakdowns, your 400m PR - with this info we can come up with a great race strategy). However, you can take your current goal of 1:50 and break it down proportionately to your 200m splits. Sounds like a better beakdown for you is: First 200m (0-200m): Start with a controlled and strong acceleration. Aim for a split time around 34-36 seconds for the first 200m. Second 200m (200-400m): Gradually increase the pace, aiming for a smooth transition. Use the backstretch to build momentum. Focus on maintaining good form and controlled breathing.Target a split time around 38-40 seconds for the second 200m. Final 200m (400-600m): Push the pace significantly in this segment. If possible, start accelerating at the 400m mark. Maintain a strong kick in the last 100m. Aim for a split time around 36-38 seconds for the final 200m. To Achieve this you need to train... ALOT. Training Techniques: Specific Endurance Intervals: Focus on interval workouts with distances close to the race distance. Example: 4-6x300m with rest intervals at race pace (1:50s rest). Your 300m times at 49s-51s. Speed Development: Include shorter, faster sprints to improve speed and turnover. Example: 8-10x100m strides at ALL OUT MAX effort with FULL recovery. Race Simulation Workouts: Simulate race conditions by incorporating workouts that mimic pace and demands of a 600m race. Example: 2 sets of 200m, 400m, 200m with decreasing rest intervals. Full recovery between sets. 60s rest between 200m -400m and then 30s rest between 40mm - 200m then full recovery before the second set. Strength Training: Emphasize strength training for the core, legs, and lower body. Include exercises like squats, lunges, and TONS plyometrics. But also diversify your training. Play some soccer and some basketball. Change things up and get a holistic strengthening to your body. Speed Endurance: This is super important. Perform workouts that challenge speed endurance with distances slightly longer than 600m. Example: 3-4x500m at a slightly faster pace than race pace with adequate rest (but not full recovery). So run the 500m at 1:30s - 1:32s !!! And always remember that as you come closer to racing season, you should be tapering your workouts proportionately to the size of the meets. By the time you get to State Meets and Nationals, you should only be doing Maintenance work on the Body. Stay fresh and Healthy!

The easiest spot to pass is on the straights, you want to accelerate into the straight if you’re going to make a move, but because you’re talking about a flat track, you can probably wait till you’re at 225m to go. But I’d play with it. Maybe even during practice. If you ever have 600m work outs, test it out and see how it feels. Your body has superb muscle memory. You’ll perform how you practice.

A 300m indoor track? That's a bit more nuanced and not a traditionally sized track. What track (School, City, State), is it banked indoor? I'd have to see how they break up their starts and where they place their "break-in" moment. However; my immediate reaction would be to break this down into four "phases" instead of three 200m phases (laps). Without knowing much about the race structure, i'd say take the race in 150m segments, strategize against the curves and have a coach or a teammate yell your times from inside the oval. I'm thinking they probably added the extra 100m to the straight-away. In which case, you'd have much more space to pass runners and it's probably a less encumbered race.

At Air Force Acad-indoor track is 300m one lap/ no banked curves

@@mikearmz18 so I looked up your track… it’s an odd size at 268 Meters. Which is roughly 292 yards. The track was constructed so that 6 laps would equal a mile. So the metric system was NOT part of the track’s design. Having said that, the 600m race, most certainly, begins and ends at different locations. It is probably ran in a barrel with a large field which makes the race strategy complicated and unique. You’re not going to get time splits at precise locations, unless you’ve measured out where the 200m split marks are at. That means you’ll have to go out on your track and physically measure it with a measuring wheel and mark them with tape on the ground (unless it’s already marked). Since it’s your home track, you have the time and access to do that. I’d mark where the 200m splits are and race against those markers. Take your 600m PR and break that up into three phases (ie laps). Add your PR in total seconds. So if you run a 1:30m that’s 90seconds. Run your first lap at 30%-32% of the 90s. Run your second lap at 34% - 36% of the 90s. Run your third lap at 33% - 35% of the 90s. And TEST THAT. It’s different for every individual. Remember, it’s not just about the odd size of the track; it’s about how you navigate it. Measure, mark, and customize your approach to make that 600m race truly yours. Just remember, on your track you will always have an overwhelming “home field advantage”.

Munazir hussain every bit of advice and information is helpful.

is this true

@@masterpillow5952 yes, it was at the start of the season so I wasn’t fit enough to keep it up. Not the strategy’s fault

@@bored4427 ahh ok thanks for letting me know

A kid on my team went 26-28-35 🤣

@@samvilla6290 gotta work on that back end stamina. Hill work repeats will do that for you. Lactic acid build up on your legs will jam you up and will feel like “a wall” on lap three. Condition your legs to deal with that acid by doing hill repeats early in the season. And then plenty of rest to recover.

Unfortunately, I specialize in sprints… 40m-800m. But I’ve coached the mile. Maybe I’ll put together a mile video.

You Need general Aerobic running as a base and Aerobic conditioning, repeats of 150 to 350m with short rest as your speed base couple with general weekly mileage that you can build up gradually. But there are several training elements to these relatively short distance events. Speed should be worked over many weeks, even months. If you are not in a track club consider it and get a Coach to advise you. But in general Don`t neglect true speed training (60-120m) and the other training elements required. Without knowing your age and training age, weekly mileage etc. this is hard to direct you properly. If you are running hard you will be out of breath, the key is to run the right pace for your ability to carry the max speed as long as possible. These race distances (400,600 and 800 primarily) generally cause Athletes to have a constant deceleration after maintaining their top speed for up to about 20 or 30 seconds. Training will enable you to hold that speed longer and endure the "post 30sec." endurance component. If you are able to be near a sprint for 40seconds lactic acid will kick in quick. So that is something in itself that needs training, ie. lactic acid tolerance training, which of course requires you to run pretty hard for several repeats of 25+ seconds with short rest ie. 40-90 sec rest between repeats BUT you need to work yourself up to that do not start at 40sec rest. Again , coach that will direct you for your ability could be important, the risk of injury if you rush the training or do the wrong training for your ability can be high - cheers, Coach Mirco.

Not exactly. Every race has its own strategy based on many unique factors ranging from the track itself, to your training (and tons in between). The 800 and the 600m are two VERY different races. You can start experimenting with something somewhat similar to the 600m strategy and tailor it to your current physical conditioning and personal goals. In the end, the point of these generic race strategies is to give you a starting point. You need to know yourself and track your progress against your goals.